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South Asian pilaf

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South Asian pilaf

Also known as: Pulao · Rice & cereals · 220 g serving · 40 min total

Enjoy in moderation

Tô pulao 220g ~280 kcal, natri 480mg.

Lời khuyên: Xin ít ghee, rau.

377 kcal per serving

Protein 6.1 g · Carbs 58.7 g · Fat 13.6 g · Fibre 2.7 g · Sugars 5.2 g · Sodium 1,563.4 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 62% carbohydrate, 32% fat. 377 kcal total.377kcal / serving
  • Protein6.14 g · 6%
  • Carbohydrate58.71 g · 62%
  • Fat13.55 g · 32%

Estimated, per 220 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre10 % % Daily Value
Sodium68 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy377.1 kcal19%
Protein6.1 g12%
Carbohydrate58.7 g21%
of which net carbs (carbs minus fibre)56.0 g—
of which sugars5.1 g—
of which added sugars0.0 g0%
Fat13.6 g17%
of which saturated fat2.1 g11%
Fibre2.7 g10%
Sodium1,563.3 mg68%
Where the calories come from
Protein 6% · Carbohydrate 62% · Fat 32% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A3.6 µg RAE0%
Vitamin C1.6 mg2%
Vitamin E1.2 mg8%
Vitamin K29.3 µg24%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.0 mg6%
Vitamin B60.2 mg12%
Folate (B9)9.7 µg2%
Calcium81.4 mg6%
Iron3.6 mg20%
Magnesium46.2 mg11%
Phosphorus112.0 mg9%
Potassium264.0 mg6%
Zinc1.1 mg10%
Selenium13.2 µg24%
Copper0.2 mg22%
Manganese1.5 mg65%
Iodine119.9 µg80%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Manganese: 65 %; Vitamin K: 24 %; Selenium: 24 %; Copper: 22 %; Iron: 20 %Iodine80 %Manganese65 %Vitamin K24 %Selenium24 %Copper22 %Iron20 %
Health scoreHealth score 47 out of 100, rated Fair.47/ 100
Fair

Health score

47 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 47, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy171.4 kcal9%
Protein2.8 g6%
Carbohydrate26.7 g10%
of which net carbs (carbs minus fibre)25.5 g—
of which sugars2.3 g—
of which added sugars0.0 g0%
Fat6.2 g8%
of which saturated fat1.0 g5%
Fibre1.2 g4%
Sodium710.6 mg31%
Where the calories come from
Protein 7% · Carbohydrate 62% · Fat 33% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.7 µg RAE0%
Vitamin C0.7 mg1%
Vitamin E0.6 mg4%
Vitamin K13.3 µg11%
Niacin (B3)0.4 mg3%
Vitamin B60.1 mg6%
Folate (B9)4.4 µg1%
Calcium37.0 mg3%
Iron1.6 mg9%
Magnesium21.0 mg5%
Phosphorus50.9 mg4%
Potassium120.0 mg3%
Zinc0.5 mg5%
Selenium6.0 µg11%
Copper0.1 mg11%
Manganese0.7 mg30%
Iodine54.5 µg36%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Cơm — 168 g
  • Hành — 22 g
  • Dầu — 12 g
  • Hạt thì là — 4 g
  • Muối — 4 g
  • Nho khô — 6 g
  • Tiêu — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Calo 280, xơ 2g
  • Đạm 8g

Watch out for

  • Natri 480mg
  • Bão hòa 3g

Healthier swaps

Portion sizes

  • Serving — 220 g
  • Serving — 110 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

377 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 28 min88 min
Running (steady run, 8 MET)≈ 38 min38 min
Cycling (moderate pace, 6 MET)≈ 51 min51 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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